Approved Log Chapter 2 - 16 week Recomp Assault Log

[Wootoom]

morning fasted cardio in the bank.
looking really good.

 

[Vadim Fedorov]

Oh yes, fasted cardio is the best.

I never believed in it until I started to do it.

 

[2Thick]

Overhead tricep rope extension looks really good. I like that really fires out the triceps.

 

[e2]

That's good man, that you're getting solid sleep. You definitely need it after these workouts.

 

[Ulter]

Nice update on your Macros.

You're pretty much hitting your goals.

 

[chesty]

A nice job, taking some time to add in the warm-ups to your rotation.
Some people don't even bother to do warm-ups.

 

[ROIDDERS]

Wow, you hit 7 km. That is a nice cardio session.

And you did it All fasted. So you burn double the amount of fat.

 

[ceo]

Bros. Excellent, work on this. You are a true champion, keep it up.

 

[Allupfromhere]

Pull day 2

Pinned;
@ODINLABS

125mg Test E
200mg Mast E

10 mins warmup cardio

Lat pulldown overhand wide grip

Warm up sets

Set 1: 15x32kg
set 2: 10x50kg

Working sets

Set 1: 10x73kg>+2reps
Set 2: 10x73kg>+2reps
Set 3: 8x73kg#

Basically a half rep on the last one

Hammer strength ISO lateral pulldown under grip

Set 1: 10x80kg>+10kg
Set 2: 10x80
Set 3: 9x80

Up 10kg 2 weeks in a row

Standing straight arm lat pulldown

Set 1: 12x28kg
Set 2: 12x28kg
Set 3: 10x28kg#

Bent over db rear delt fly

Set 1 (dropset): 12x10kg/12x5kg
Set 2 (dropset): 12x10kg/12x5kg
Set 3 (dropset): 12x10kg/8x5kg##

Hammer strength ground base shrugs

Set 1: 15x120kg
Set 2: 12x150kg>+30kg
Set 3: 10x150kg

Seated preacher curls (hammer strength)

Set 1: 10x40kg>+5kg
Set 2: 10x40kg
Set 3: 8x40kg#>+1 rep

Cable curls

Set 1: 12x10.25kg
Set 2: 12x10.25kg
Set 3: 9x10.25kg##

Tempo 3.1.2.1

20 mins max incline treadmill finisher.

Every workout something progresses, continuously moving forward.

Fasted cardio done early am 40mins elliptical.

Meal 1
4 egg omelette with avocado

Meal 2
20g walnuts
Can of tuna

Meal 3
Coconut satay chicken
40g dry weighed jasmine rice

Meal 4
Musashi protein bar
Cup of green grapes

Meal 5
250g scotch fillet steak
200g broccoli

 

[Allupfromhere]

Bro. No, rest stays for me. I'm always business staying in and day out.

Nothing can stop BM.

Hahaha end of this year @BodyMonster34 you and me bro! I’m gonna eat that much red meat your gonna need more then a shank in our prison fight

 

[Allupfromhere]

Full hour fasted in the bank this morning. 3.30am wake up. Cardio complete and out the door for work at 5.15am.

Rest day again today after the last 3 days completed.

Just so it not confusing my split is;
Legs 1
Push 1
Pull 1
Rest
Legs 2
Push 2
Pull 2
Rest

Have an 18 hole practice round this afternoon so steps should tip over 20k for the day.
Will update macros and calories tonight with food.

 

[Trenhead3cc]

Full hour fasted in the bank this morning. 3.30am wake up. Cardio complete and out the door for work at 5.15am.

Rest day again today after the last 3 days completed.

Just so it not confusing my split is;
Legs 1
Push 1
Pull 1
Rest
Legs 2
Push 2
Pull 2
Rest

Have an 18 hole practice round this afternoon so steps should tip over 20k for the day.
Will update macros and calories tonight with food.

Nice one bro!! Enjoy the ️

 

[Allupfromhere]

Nice one bro!! Enjoy the ️

Always enjoy the golf brother haha cheers legend

 

[Noah Wixx]

Id rather the heat than -20 degrees and snow

 

[ballin2504]

The Aussie members in Melbourne will understand, fuck I’m over this heat the last 4 days. Like lifting weights in a sauna

Pinned yesterday

125mg Test E
200mg Mast E

Lower 2 with @ODINLABS

10 mins warm up cardio

Warm up sets

Leg extension
20x25kg

Seated Hamstring curl
20x20kg

Smith machine squats

Acclimation sets

Set 1:6x60
Set 2:6x60kg

Working sets

Set 1: 10x90kg
Set 2: 10x90kg
Set 3: 10x90#

Pushed the last set to 10 reps this week. Not sure if to bump weight up here next week or push for more reps.


Walking db lunges
Volume and weight represents each side

Set 1: 10x15kg’s
Set 2: 10x15kg
Set 3: 10x15kg’s

Will push reps to 12 each set next session, moved through this weight nicely tonight.

Pendulum squats

Set 1: 10x20kg>+10kg
Set 2: 10x20kg
Set 3: 10x20kg

Slow descend and try to tap the bump stop. Aiming for a complete controlled movement and full depth.


Standing leg curls

Set 1: 15x15kg each side
Set 2: 15x15kg each side
Set 3: 13x15kg right / 12x15kg left

I swapped this exercise in over dumbbell RDL’s as I already do barbell RDL on my first lower day for the week. Happy with this decision just to isolate the hamstring for this workout.

Standing calf raises

Set 1: 15x125kg
Set 2: 15x125kg
Set 3: 12x135kg>+1plate
Set 4: 10x145kg#>+2plates

Finished with 30 mins on the stairmaster. The wife wasn’t happy about this when I first suggested it lol but was happy afterwards as neither of us got our cardio in this morning.

Food for today:

Meal one;
Breakfast frittata
Half an avocado

Meal two;
Can of tuna
40g walnuts

Meal 3;
Coconut satay chicken
40g dry weighed jasmine rice

Meal 4;
250g scotch fillet (ribeye) steak
Brocoli
Beans
Peas

Multi v
Psyllium husk 8g
Probiotic each meal
Digestive enzyme each meal
Vit c
Vit b
Omega 3 caps x3
Magnesium

Great update

 

[Allupfromhere]

Id rather the heat than -20 degrees and snow

You and me both brother haha

 

[LevButlerov]

You and me both brother haha

Cold sucks I dont like it now lol

 

[Allupfromhere]

Didn’t quite get the 20k steps in after this mornings cardio but for sure still got a heap in at 18k. Legs again tomorrow to kick off the next 3 days.

Food was the same as yesterday but will be swapping meals again as of Sunday for next week.

 

[Allupfromhere]

Today’s fasted cardio in, only went for 30mins as I am competing today in the league district I play golf in. In the gym for legs late this arvo. Enjoy your day!

 

[Trenhead3cc]

Today’s fasted cardio in, only went for 30mins as I am competing today in the league district I play golf in. In the gym for legs late this arvo. Enjoy your day!

Good luck today!